Brenda Khan
The keto diet is a low-carbohydrate method of eating that involves staying under 20 grams of carbs a day, with adequate protein and fat intake to satiate. Meat is a great choice on keto as it is a source of complete protein, meaning it contains all the amino acids the body needs to build new tissues. Processed meats are fine for keto as long as their carbs are kept in check. For example, bacon and sausage can be enjoyed on keto thanks to their low carb count and high fat content, but some brands may contain more sugar or other carbs.
So, can you eat souse meat on a keto diet?
| Characteristics | Values |
|---|---|
| Type of diet | Low carbohydrate |
| Meat allowed | Yes |
| Processed meat allowed | Yes, but they may be high in carbs |
| Recommended meat | Grass-fed beef, pasture-raised pork, wild-caught fish |
| Sweeteners | Stevia, monk fruit, erythritol |
| Additives | Avoid sodium nitrite |
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What You'll Learn
- Processed meats are generally fine to eat on keto, but they may be high in carbs
- Meat is a great choice on keto and will likely be a significant part of your diet
- Grass-fed beef is an ideal meat for keto eaters—it's leaner and has a cleaner taste
- Pork is keto-friendly due to its low carb count and high fat content
- When choosing meat, consider animal welfare—conventionally-raised meat is often from animals raised in suboptimal conditions?
Processed meats are generally fine to eat on keto, but they may be high in carbs
Meat is a great choice for those on a keto diet. It is a significant source of protein, which helps reduce appetite and calorie intake while preserving muscle mass. However, not all meats are created equal when it comes to their carbohydrate content.
Processed meats, such as salami, sausages, meatballs, and brined meats, can contain small amounts of carbohydrates. This is due to the use of fillers, such as breadcrumbs, and flavourings, such as sugar. These added ingredients can increase the carbohydrate content of the meat, making it less ideal for those following a keto diet.
While processed meats may be higher in carbs than other meat options, they are still generally acceptable to eat on a keto diet in moderation. It's important to be mindful of the other sources of carbohydrates in your diet and to choose your meats wisely. For example, grass-fed beef is a leaner option with a cleaner taste, and pasture-raised pork has a better flavour and is richer in anti-inflammatory omega-3 fats.
When following a keto diet, it's recommended to keep your carb intake between 25 and 50 grams of net carbs per day. This means that a few extra grams of carbs from processed meats can quickly add up, especially when combined with other sources of carbs like grains, fruits, and legumes. Therefore, while processed meats are generally fine to eat on keto, it's important to be mindful of their carbohydrate content and how it fits within your overall daily carb intake.
Additionally, it's worth noting that highly processed foods, such as white rice, can spike your blood sugar levels. So, while processed meats may be acceptable on a keto diet, it's generally recommended to minimise the consumption of highly processed foods and focus on minimally processed options whenever possible.
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Meat is a great choice on keto and will likely be a significant part of your diet
Meat is generally the most expensive component of any meal, but certain meats and cuts are available at different price points to suit most budget constraints. For example, ground meats are often cheaper than other cuts and can be used to make burgers, meatballs, meatloaf, tacos, casseroles, soups, and more.
When choosing meat for the keto diet, it is important to consider the fatty acid profile of the meat, or the kinds of fat it contains. While the keto diet is a high-fat diet, keeping your fat intake in check can actually make it easier to burn body fat stores. For this reason, bison, which has a similar nutrient profile to beef but is lower in fat, may be a good choice. Bison is also rich in iron, vitamin B-12, niacin, and zinc, all of which are necessary for energy metabolism.
The way an animal is raised can also influence the taste and nutrient profile of the meat. For example, pasture-raised pork comes from pigs that are allowed to roam freely in their natural habitat of fields and forests, developing more muscle and resulting in a different (and, according to many, better) flavor than factory-farmed pigs. Pastured pork is also richer in anti-inflammatory omega-3 fats than conventionally-farmed pork. Similarly, grass-fed beef is leaner than conventionally-farmed beef and has a brighter, cleaner taste.
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Grass-fed beef is an ideal meat for keto eaters—it's leaner and has a cleaner taste
Meat is a great choice for those on a keto diet, as it is a good source of protein, which helps reduce appetite and calorie intake while preserving muscle mass. When choosing meat for a keto diet, it is important to consider the animal's diet and how it was raised, as these factors influence the taste and nutrient profile of the meat.
Grass-fed beef is an ideal meat option for those following a keto diet. It is leaner than conventionally-farmed beef and has a brighter, cleaner, and more natural taste. The unique taste of grass-fed beef is influenced by the diet of the cattle, which primarily consists of natural grasses and forage. This natural diet gives grass-fed beef its distinct characteristics and sets it apart from traditional grain-fed beef.
The lean profile of grass-fed beef is a result of the cattle's natural diet, which promotes healthier fat composition in the meat. A 150-gram grass-fed Australian tenderloin steak contains approximately 11.4 grams of fat, while the same amount of grain-fed steak contains 32.7 grams of fat. By choosing grass-fed steak over grain-fed options, you can significantly reduce your fat intake.
Grass-fed beef also offers ethical and environmental benefits. The natural farming practices associated with grass-fed beef reduce the need for hormones and antibiotics, which are commonly used in conventional farming. Additionally, grass-fed cows are allowed to roam and graze freely, positively impacting the environment they live in.
When cooking with grass-fed beef, it is important to note that it is best cooked at slightly lower temperatures to prevent overcooking and maintain tenderness. Using marinades and tenderizing techniques can enhance the texture and flavour of the meat. Grass-fed beef is a versatile option for keto eaters, with various cuts available, including ground beef for quick weeknight meals and roasts that can be slow-cooked, braised, or smoked for weekend feasts.
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Pork is keto-friendly due to its low carb count and high fat content
Meat is a great choice for those on a keto diet, as it is filling and helps reduce appetite and calorie intake. Animal protein is a source of complete protein, meaning it contains all the amino acids the body needs to build new tissues.
Pork is keto-friendly due to its low carb count and high-fat content. Pasture-raised pork comes from pigs that are allowed to roam freely in fields and forests, allowing them to develop more muscle and a better flavor than factory-farmed pigs. Pastured pork is also richer in anti-inflammatory omega-3 fats.
Pork is used to make many breakfast meats, such as bacon and sausage, which can be enjoyed on a keto diet. However, it is important to watch the carb content, as some processed meats can have surprisingly high sugar or carb levels. Making your own sausage allows you to control the ingredients and experiment with different flavors.
When choosing meat for a keto diet, it is important to consider the animal's diet and living conditions, as these can affect the meat's taste and nutrient profile. Grass-fed beef, for example, is leaner and has a cleaner taste than conventionally-farmed beef.
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When choosing meat, consider animal welfare—conventionally-raised meat is often from animals raised in suboptimal conditions
When choosing meat for a keto diet, it is important to consider animal welfare. Conventionally-raised meat, typically the least expensive option, often comes from animals raised in suboptimal conditions. These animals may be kept in confined spaces, unable to move freely or engage in their natural behaviours. They are often fed diets that are not natural for them, which can impact the taste and nutrient profile of the meat.
To ensure better animal welfare, look for meat that has been humanely raised or pasture-raised. Humanely raised meat refers to meat produced with high regard for animal well-being, maximising animal comfort by creating natural and respectful conditions. This includes providing animals with access to their natural diet, outdoor grazing, sunlight, shelter, and sufficient space to move and express normal behaviours.
Some farms, such as Grass Roots Farmers' Cooperative, raise their animals in small batches, allowing for a higher quality of care and more attention to individual animals. Their animals are also harvested at small processing facilities, providing more personalised attention during the process.
Pasture-raised meat comes from animals that are allowed to roam freely in their natural habitat, resulting in better flavour and improved meat quality. For example, pasture-raised pork comes from pigs that roam in fields and forests, developing more muscle and resulting in better flavour than factory-farmed pigs. It is also richer in anti-inflammatory omega-3 fats.
When purchasing meat, look for certifications or labels that indicate the animals were raised with proper welfare standards. The ASPCA recommends three independent animal welfare certifications: AWA, CH, and GAP. Be cautious of unregulated terms like "humanely raised" and look for accredited third-party certifications instead.
By considering animal welfare when choosing meat, you can make more informed decisions about the quality and source of your food while also supporting ethical farming practices.
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Frequently asked questions
Souse meat is a type of processed deli meat.
Yes, you can eat souse meat on a keto diet, but it is not recommended as it is highly processed and may contain high levels of sodium nitrite and dextrose, which can prevent you from reaching ketosis.
Broccoli, olives, and mackerel are examples of keto-friendly foods that are nutritious and low in carbs.
Keto-friendly sweeteners include stevia, monk fruit, and erythritol.
